Swim Workout: Pyramid Set

One of the things I noticed when training for my first multisport race was the lack of training resources. Sure there are a couple workouts on blogs here and there but there is no great place to scroll through endless workouts to pick from. Although I have swam competitively my entire life I still hated creating new workouts over and over again during training. Since I am going to assume most of you are the same way I have gone through the painful process of creating tons of workouts for you. Here is one of them:

Pyramid Set

The goal of a pyramid set is to climb up in distance for each set but maintaining the same pace throughout. This can be a challenge as most people want to go out super fast in the first couple sets. Instead, focus on holding a pace and start off with that pace – even if it is slow. Below I have 3 variations (Gold, Silver, Bronze) based on the distance you need to do.

Gold (6000)

200 Swim/200 Kick/200 Pull/200 Swim *For main set rest 0:10 after each rep and 1:00 between each set 5×50 4×100 3×200 2×400 1×800 2×400 3×200 4×100 5×50 300 Cool Down

Silver (3300)

200 Swim/200 Kick/200 Pull/200 Swim *For main set rest 0:10 after each rep and 1:00 between each set 4×50 3×100 2×200 1×400 2×200 3×100 4×50 300 Cool Down

Bronze (1900)

200 Swim/200 Kick/200 Pull *For main set rest 0:10 after each rep and 1:00 between each set 4×25 3×50 2×100 1×200 2×100 3×50 4×25 200 Cool Down